---
title: "Cable Lying Fly"
description: "Lie on a flat bench between a dual crossover machine and your feet flat on the floor."
locale: en
slug: cable-lying-fly
url: "https://hi.fitness/exercises/cable-lying-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Cable","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/018a6a44-cable-lying-fly.mp4"
updatedAt: 2026-09-13T18:55:02+00:00
---
# Cable Lying Fly

Lie on a flat bench between a dual crossover machine and your feet flat on the floor.

## How to do it

1. Lie on a flat bench between a dual crossover machine and your feet flat on the floor. Grasp the handles with your palms facing up and arms extended to the sides at chest level.
2. Raise the handles over your chest in a wide arc motion, keeping a slight bend in your elbows.
3. Return to the starting position by lowering the handles out to your sides in a wide arc motion.
4. Repeat for the desired number of repetitions.

## Form tips

- Focus on the contraction of your chest muscles as you bring the handles together.
- Start with a lighter weight to ensure proper form and gradually increase the resistance as you build strength.
- Make sure the bench is stable and positioned securely between the cable machines.

## Similar exercises

- [Pec Deck Fly Machine](https://hi.fitness/exercises/pec-deck-fly-machine) - Mid chest · Machine
- [Dumbbell Fly Flat Bench](https://hi.fitness/exercises/dumbbell-fly-flat-bench) - Mid chest · Dumbbell
- [Machine Fly](https://hi.fitness/exercises/machine-fly) - Mid chest · Machine
- [Dumbbell Floor Fly](https://hi.fitness/exercises/dumbbell-floor-fly) - Mid chest · Dumbbell
- [Svend Press Flat Bench](https://hi.fitness/exercises/svend-press-flat-bench) - Mid chest · Weight plate
- [Dumbbell Svend Press](https://hi.fitness/exercises/dumbbell-svend-press) - Mid chest · Dumbbell
- [Dumbbell Fly Flat Bench Slow](https://hi.fitness/exercises/dumbbell-fly-flat-bench-slow) - Mid chest · Dumbbell
- [Dumbbell One Arm Floor Fly](https://hi.fitness/exercises/dumbbell-one-arm-floor-fly) - Mid chest · Dumbbell